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FRIDAY March 17, 2017

16
Mar

FRIDAY March 17, 2017

CrossFit Momentum – CrossFit

Warm-up

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

Warm-up (No Measure)

17.4

Row 1 minute straight legs

Row 3 minutes regular. Every 30 seconds adjust Cal/Hr pacing, working up to a hard but sustainable pace by end.

Then:

Squat hold :30

Floor Press x10

Arch hold :20

Arch rock x10

Hollow hold :20

Hollow rock x10

Deadlift x5 at 50% of weight for WOD

MB Thruster x10

Deadlift x5 at 75%

HS Hold :15 + HS Shrug x10

Deadlift x5 (your Rx weight for the wod)

HSPU 3-5 reps or your variation

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